Rhett

It was good that I had a full 60 hours of rest since my Sat. morning run after twisting my ankle and knee. Suprisingly my ankle never really swelled or gave me problems, but my knee was painful enough to keep my hobbling Sat and Sun and wake me up a few times in the night both nights. Luckily it felt much better today and by my run tonight was not bothering me at all.

I did 7 laps of my hill sprints course for 21 total sprints and 10 miles. I didn't feel my knee till right at the end of the 7th lap. AP 8:10, 2.5 miles of hill sprints.

I ran a nice easy 10 miles on a very hilly course this morning.  It was another beautiful day!  I can't remember a year when the weather has been so amazing for so many weeks in a row.

10 miles AP 7:53

No knee pain!!!!!

Gym- Treadmill 1% incline

1 mile warm up 7.5 (8:00)

9 miles 9.0 (6:40) total time 1 hour

1 mile cool down 7.5 (8:00)

Felt pretty good until the last 3 miles (20 mins) when I had to start running it in my mind 5 minutes at a time. By the end I was still feeling pretty good and probably could have convinced myself to keep running at that speed in 5 min increments for a little while longer.

8 recovery miles this morning. AP 8:03.

Tonight I'm running with Chase again so I'll get in a few more easy miles today.

Did 2 easy miles with Chase after work. My 4 year old boy and 7 year old girl wanted to come along so they road their bikes by us. It was a family affair and it was a lot of fun.

Started out 3 miles easy up hill for the first 2 1/2 came back at about 10 sec per mile faster than MP.  Total run AP 7:33

It was a nice easy run to get my legs ready for tomorrow.

This morning may have been my best 20 mile training run ever. I did a different run than I normally do for my 20 milers. It was a very large rolling hill course. My goal at the beginning of the run was to keep it easy, but not to run any miles over 8:00. I blew that on mile 2 (all uphill) when I ran 8:02. Anyways I was feeling good and decided I should continue. :-) I finished my first 10 miles in 1:16:10 (AP 7:37) and then started on the second half of my run as was feeling strong still. At mile 15 I decided to go to marathon pace for the last 5 mile since I still felt good. My splits on the last 5 miles were 6:49, 6:50, 6:27,6:25, 6:33. (6:37 AP for last 5 miles). The second 10 miles were done in 1:11:35 (AP 7:09)

Total run 2:27:45 (AP 7:23)

This afternoon Chase wanted to go out and run the island. All the other kids wanted to come so I loaded up a bicycle for Cade and Tally and a stroller for Lane and we did a lap around the island. I pushed Lane in the stroller. It was hot (90 degrees) and very windy, but we all survived. My legs felt great. I thought they may be a little tired from this morning but felt fresh. We did 4 miles slowly (10:00 AP). Running with the kids was a great way to finish off my first 70 mile week in a year.